Better Sam

Warm-Up

2.14-mile jog to the gym — 20:08.

Project Mayhem

Skill Practice
Headstand leg raises
Handstand leg raises
Tuck-to-shoulder-stand on parallettes

MetCon
21-15-9 reps for time:
power cleans, 83#
thrusters, 83#
6:44.

5-3-1 – 3:4 / 4:1

Press: 65×5, 75×3, 85×3.
Deadlift: (deload) 95×5, 115×5, 135×5. Played with wider grip, shoving knees out in an attempt at a better setup position. Marginally successful? Will try it with more weight another time.

2 mile run jog, 20 minutes-ish.

Field trip to CrossFit Gotham for a little workout with Eleet and Taxi.

“Unbroken”
7 rounds for time, all sets unbroken:
7 kb swings, 53#
6 pull-ups
5 cleans, 95#
4 handstand push-ups [to 1 abmat]

15:16.

5-3-1 – 3:3

Back Squat: 145×5, 165×3 185×5.

Workout of the Day

MetCon
2011 CrossFit Games Open, Workout 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

312. (6 rounds + 12 snatches.)

Mental fail — could have made it to 7!

Mayhem

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

1:45, 1:35, 1:35, 1:40, 1:40, 1:30, 1:30, 1:23.
23:08.

5-3-1 – 3:2

(kinda)

Bench Press: 2 OTM: 115×2, 115×2, 115×2, 125×2, 125×2, 125×2, 135×1, 135×1, 135×1, 135×1.

Workout of the Day

MetCon
Complete as many rounds as possible in 20 minutes of:
20 Wallballs, 20lbs [14lbs]
30 Kettlebell Swings, 24kg [16kg]
40 Double Unders

6 rounds even.

5-3-1 – 2:4, 3:1

Press: 65×3, 75×3, 85×5.
Deadlift: 175×5, 195×3, 220×7.

Skill Work

Muscle-Ups: transitions

Workout of the Day

MetCon
5 rounds for time of:
9 Power Cleans, 95lbs
6 Thrusters, 95lbs
3 Muscle Ups [sub giant band assisted bar muscle-up]

11:16.

Mayhem

3 rounds for time:
1000m row
20 ghd sit-ups
20 ring pull-ups
20 overhead walking lunges, 73#

Arg. 41:55? This was unpleasant. Body was unhappy.

5-3-1

Skipped pressing today due to bear mauling.

Workout of the Day

StrengthCon 1
5 sets:
A. [Un]Weighted Step-ups, 20″ box, focusing on form
5 each leg
B. Band Sprints
2 x 30′

StrengthCon 2
Complete as many rounds as possible in 10 minutes of:
5 Strict Pull-ups (NO KIPPING!)
10 1-arm Kettlebell Swings, each arm [24kg]

2 rounds + 3 pull-ups.

5-3-1 – 2:3

Back Squat: 135×3, 155×3, 175×8.

Skill Work

Ring Handstand Push-Up: ha. Successful… with assistance from giant black bands + blanco + mike dragging on my feet. Does that count?

Workout of the Day

StrengthCon
Complete as many reps as possible in 20 minutes of:
“The Bear Complex”
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press

The moves can be linked together as a squat clean to a thruster to back squat thruster. A full cycle must be completed without putting the bar down to count a rep. Use a weight you can handle for 20 minutes.

42 @115.